| Location: Columbus,IN,US Member Since: Jun 13, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 37 Marathons -- PR - 2:48:53 (Fall 2014)
A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)
10k - 36:30 Unaided // 35:25 (July 2014 - Aided)
5k - 17:28 (Aug. 2015)
1mi. - 4:58 (July 2014 - Track)
Short-Term Running Goals: 10k and 5k's to get back into the swing of thing this summer
Sept. 21: Mill Race Marathon - Under 3:00. LET's GO!
Long-Term Running Goals: R2R2R in Grand Canyon 5/18/19
Marathon < 2:45
Half Marathon < 1:18
Top 10 in Bluegrass 10k
5k < 17 Personal: 400m/800m competitively in track in high school. Took 15 years off. Started running again in 2010. Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6. I'm a civil engineer working for the Indiana DOT in Seymour, IN. I live in a slightly larger town about 20 miles north - Columbus, IN. Originally from Lexington, KY.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 4.50 | 6.25 | 0.00 | 37.25 |
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| Brooks Ravenna 3 - Red Miles: 32.75 | Brooks Ravenna 2 Miles: 4.50 | IN State Park Hiking/Trail Running Miles: 4.50 | Blue Nishiki 10 Speed Bike Miles: 8.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy miles w/ dog - my stomach is all messed up and my legs feel extremely sore from the half yesterday - Puke! |
| Brooks Ravenna 3 - Red Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
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Stayed home sick from work today - this bug is hanging around in my stomach... Slept in til about 9a, ate some IHOP breakfast to see if it would stick. It did - thank god. Let that settle and went for an easy 2 mi. w/ dog (who has also been sick) around noon. Waited around the house until about 4p and decided to put in some kind of workout. The current goal is a 17:30 5k in one of the upcoming local races. Any suggestions on better speed building exercises from anybody reading this? here's what i did this afternoon (and have been completing similar for the last couple weeks): 2mi. jog to local track w/ strides, 4x200m w/ 200m rec. - 38, 36, 35, 34, 2x400m w/ 400m rec. - 74, 73, 1mi. jog back toward the house, last 1mi. - 5:55 6 mi. total - 48:00 easy 2 mi. after dinner w/ dog - yahh! he finally pooped!! :)
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| Brooks Ravenna 3 - Red Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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4.5 mi. trail running in Brown County State Park. I've been having a pain in my left calf/arch of foot that's been nagging for a couple of days. It really only hurts when I'm hitting the ground hard (downhills). This week needs to be low mileage and somewhat of a recovery week. My bike should be fixed tomorrow or today. Trail running, biking, and shorter distance, faster intervals for the next week and a half.
4.5 mi. in beautiful park trails - 1.5 mile around Ogle Lake (trail #7), 3 mi. out and back on Taylor Ridge? Trail (#9)
45:02 to complete this distance, but it felt mod/difficult with all the elevation changes and misc. movement that accompanies trail running.
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| Brooks Ravenna 2 Miles: 4.50 | IN State Park Hiking/Trail Running Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.50 | 0.00 | 0.00 | 5.50 |
| 4.5 mi. to Bike Shop - via SR 11 - 29:34 (6:34 min./mi.) to pick up bike, 6.8 mi. bike back to house - via SR 46 - 23:44 (17mph), 1 mi. w/ dog - 9:02 CD Oddly enough, the left foot/arch/shin thing felt great running the MP, but hurt when I slow jogged the cool down.
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| Blue Nishiki 10 Speed Bike Miles: 6.80 | Brooks Ravenna 3 - Red Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.25 | 0.00 | 6.25 |
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Was gonna ride bike to track, do track workout, and then ride back, but,
1.25 mi. bike flat tire (again:) ),
1.25 mi. run back home - 11:25, drove over to track,
track workout: 1 mi. WU-7:40,
4x800m - 2:52, 2:52, 2:51, 2:53 (400m rec.),
400m - 0:75 (400m rec.),
800m CD
total time running - 11:25 + 36:54
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| Blue Nishiki 10 Speed Bike Miles: 1.25 | Brooks Ravenna 3 - Red Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM Run: 10 mi.: 6 mi. - 48:10, 2 mi. Tempo - 12:35, 2 mi. CD - 16:28
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| Brooks Ravenna 3 - Red Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.50 | 4.50 | 6.25 | 0.00 | 37.25 |
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| Brooks Ravenna 3 - Red Miles: 32.75 | Brooks Ravenna 2 Miles: 4.50 | IN State Park Hiking/Trail Running Miles: 4.50 | Blue Nishiki 10 Speed Bike Miles: 8.05 |
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